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Don’t Sweat It! Tips for Staying Hydrated this Summer

Posted by Editoron June 21, 2012in Health|Comments Off on Don’t Sweat It! Tips for Staying Hydrated this Summer

By: Chiro One Wellness Centers

It’s official. Summer is in full swing, and it’s hot out there. Those of you who are courageous enough to brave the heat to enjoy summer fun are probably already well aware of the effects that the blistering sun can have on us. Not only is there potential for sunburn and heat exhaustion, but we are constantly sweating in order to help steady our body temperature. All that sweat means water is being leeched from our bodies, so it’s important for us to replenish those water stores as quickly as possible to avoid getting dehydrated.
General guidelines for staying hydrated:

If you are planning a strenuous physical activity, drink approximately 2 to 3 cups of cold water 2 hours before activity. Drink 1 cup approximately 10-15 minutes before the activity or during your warm-up. During the activity, drink 3 to 4 cups of water every hour of activity, or 1 cup every 15 to 20 minutes. After the activity, you should rapidly replace the fluids that you lost within 2 hours. You should drink approximately 16-24 ounces of water for every pound lost during the activity.

Fluids with salt (e.g., sodium, potassium) are beneficial because they increase thirst. The salt also helps replace what’s lost through sweat. If you choose a sports drink, it should contain no more than seven percent of carbohydrates per serving.